Ginger root has been consistently present in people’s kitchens and medicine cabinets for centuries now. In the kitchen, it is known to add a warm, spicy kick to dishes, while in traditional Asian medicine (especially Traditional Chinese Medicine), ginger has been used to address common colds and tackle arthritis, among other uses.
What sets ginger apart is its rich composition of over 100 active elements such as paradols, gingerols, and shogaols, believed to be the driving force behind its positive impact on health.
In this article, we explore the proven health benefits of ginger to help you discover how it might advance your well-being. We particularly focus on its role in immune system support, and its impact on inflammation, joint health, blood sugar levels, and cognitive health.
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Ginger’s Nutritional Profile
Ginger packs a punch when it comes to essential nutrients. Just a single tablespoon of fresh ginger brings along a variety of vitamins and minerals, contributing to your overall well-being.
In that tiny tablespoon, you’ll find:
- 0 grams fat
- 1 gram of carbohydrate
- 5 calories
- 1 grams of dietary fiber
- 1 grams of protein
- 1 grams of sugar
And that’s not all – fresh ginger also contains trace amounts of:
- Vitamin B3 and B6
- Phosphorus
- Iron
- Magnesium
- Riboflavin
- Vitamin C
- Potassium
- Zinc
- Folate
- Niacin
Note: As long as it is consumed as part of a balanced diet, ginger is generally regarded as safe. However, in concentrated supplements, ginger can cause such as heartburn, diarrhea, or gas.
Key Takeaway
A tiny tablespoon of fresh ginger not only adds flavor but also delivers essential nutrients like vitamins B3 and B6, iron, magnesium, and more. While ginger is generally safe when part of a balanced diet, concentrated supplements may have side effects like heartburn or diarrhea, emphasizing the importance of mindful consumption.
Let’s now take a look at the associated benefits.
Ginger’s Impact on Inflammation
In a study whose findings were published in the National Library of Medicine, an exploration of ginger’s bioactive compounds revealed exciting possibilities for managing inflammatory conditions. The researchers focused on conditions such as ulcerative colitis, Crohn’s disease, rheumatoid arthritis, psoriasis, and lupus erythematosus that share common features, including inflammatory processes and immune system dysregulation.
Ginger emerged as a versatile and natural ally in promoting health and well-being due to its ability to reduce the symptoms of arthritis, its protective effects on lupus patients, and its potential coadjuvant treatment for psoriasis.
Ginger and Immune System Support
Recent research has also uncovered a potential breakthrough in managing inflammation for individuals with autoimmune diseases using ginger supplements. The study focused on the impact of ginger supplementation on a specific type of white blood cell known as neutrophils.
Of particular interest was the examination of neutrophil extracellular trap (NET) formation, also referred to as NETosis, and its implications for inflammation control.
The findings showed that when healthy people use ginger in their diets, their neutrophils demonstrated increased resistance to NETosis. This discovery holds significance because NETs play a pivotal role in fueling inflammation and clotting. These processes contribute significantly to various autoimmune diseases, including lupus, rheumatoid arthritis, and antiphospholipid syndrome.
Ginger for Joint Health
A 2015 scientific inquiry named Efficacy and Safety of Ginger in Osteoarthritis Patients, which aimed to explore how effective and safe oral ginger is for easing the symptoms of osteoarthritis (OA), found that ginger has a modest but meaningful impact on reducing pain and disability associated with the disease.
Ginger’s Effects on Blood Sugar Levels
In the past, ancient healers often recommended dietary supplements and herbal remedies for managing type 2 diabetes mellitus (T2DM). One such remedy was ginger.
The effectiveness of this practice was investigated in a 2019 study that set out to systematically compare the fasting blood sugar (FBS) and glycated hemoglobin (HbA1c) levels in T2DM patients who included ginger in their diet versus those who did not.
Effects on Type 2 Diabetes Mellitus Patients
The findings indicated that ginger consumption didn’t significantly affect FBS in type 2 diabetes mellitus patients.
However, it did show a meaningful improvement in glycated hemoglobin levels over time, indicating that incorporating ginger into one’s diet might have a positive impact on long-term glucose control for individuals with type 2 diabetes mellitus.
Ginger and Cognitive Health
Maintaining positive cognitive health, which involves clear thinking, learning, and remembering, is crucial for carrying out daily tasks effectively.
In the current context, Alzheimer’s disease (AD) has become a common neurodegenerative condition, particularly in older individuals. The disease causes various impacts on mental health, among them, cognitive impairments. Given that modern drugs cause side effects and create issues with how the body processes them, scientists have sensed the need to investigate new therapeutic options.
One such alternative has been the effectiveness of ginger, shogaol, gingerol, and borneol in addressing memory impairments. In a recent study, it was found that ginger and its constituents have significant potential in improving and mitigating memory dysfunctions.
However, there is room for further research especially as pertains to the pharmacological and pharmaceutical aspects of these compounds.
Key Takeaway
Ginger has demonstrated remarkable potential in managing inflammatory conditions, offering joint health benefits, supporting the immune system against autoimmune diseases, and showing promise in improving cognitive function. Studies indicate that ginger, including its bioactive compounds, could be a valuable and natural addition to promote overall health. Further research is needed, particularly in understanding the pharmacological and pharmaceutical aspects of its use.
Summary
In conclusion, we have explained that a mere tablespoon of ginger offers vitamins, and minerals, and has diverse health benefits.
Ginger helps in managing inflammation, supporting the immune system, improving joint health, glucose control, and cognitive enhancement. However, caution is advised when working with concentrated supplements.
As time passes, it is expected that more research will unravel more of ginger’s potential, especially regarding its pharmacological aspects. Hopefully this can help shed more light into how you can make more use of ginger in your home.
